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Looking for a high-intensity workout to challenge your fitness level? Look no further than this 16-minute CrossFit tabata workout, led by Ash Crawford. This workout is designed to push your limits, boost your metabolism, and leave you feeling strong and energized. Whether you’re a seasoned athlete or just starting out on your fitness journey, this routine will challenge you to push past your limits and reap the rewards. So grab your gear and get ready to sweat! It’s time to take your fitness game to the next level with this intense CrossFit tabata workout.

Introduction

CrossFit is a popular fitness program that has gained worldwide acceptance in a short time. It is a high-intensity workout that combines weightlifting, gymnastics, and cardio exercise. One of the most effective CrossFit workouts is the Tabata protocol, which helps individuals build endurance and increase muscle mass. In this article, we will discuss a 16-minute Tabata workout with Ash Crawford, focusing on 8 exercises at CrossFit 110, Chelmsford, MA.

The 16 Minute | CrossFit Tabata Workout With Ash Crawford

The 16-minute CrossFit Tabata workout with Ash Crawford consisting of 4 rounds of high-intensity interval training (HIIT) or Tabata workout. Each round includes 8 exercises, lasting for 4 minutes each. Ash Crawford, a certified CrossFit coach, designed the workout to target various muscle groups and improve overall fitness. The exercises included in the workout are as follows:

Dumbbell Snatch

The dumbbell snatch is an explosive movement that works most of the major muscle groups, including the shoulders, back, legs, and core. It is performed by lifting a weight from the ground and bringing it overhead in one swift motion. This exercise is included in the Tabata workout to build strength and endurance.

Pull-ups

Pull-ups are a classic bodyweight exercise that targets the back and biceps. It is performed by hanging from a bar with an overhand grip and pulling oneself up until the chin clears the bar. In this workout, kipping pull-ups, a more dynamic variation of the exercise, are performed to increase the intensity.

Lunges

Lunges are a versatile exercise that targets the quadriceps, hamstrings, and glutes. It is performed by taking a step forward and lowering the back knee towards the ground, then pushing back up to the starting position. In this workout, barbell lunges are performed with added weight to increase the challenge.

Kettlebell Swings

The kettlebell swing is another explosive exercise that targets the back, legs, and core. It is performed by using a swinging motion to bring the kettlebell up to shoulder height. In this workout, American kettlebell swings are performed, which involve bringing the weight up overhead.

Knee Raises

Knee raises target the core, specifically the lower abdominals and hip flexors. It is performed by hanging from a bar and lifting the knees up towards the chest. This exercise is included in the workout to increase core strength and stability.

Double-Unders

Double-unders are a jump rope exercise that involves passing the rope under the feet twice per jump. It is an excellent cardio exercise that also improves coordination and footwork. This exercise is included in the Tabata workout to add a fun and challenging component.

Power Cleans

Power cleans are a weightlifting exercise that targets the upper back, shoulders, and legs. It is performed by lifting a barbell from the ground to shoulder height in one swift motion. In this workout, power cleans are performed with added weight to maximize the benefits.

Box Jumps

The box jump is a plyometric exercise that targets the legs, glutes, and core. It is performed by jumping up onto a box or platform and then stepping back down. In this workout, box jumps are performed to increase explosiveness and power.

Tabata Songs

Tabata Songs is a fitness app and music service that creates music specifically for Tabata workouts. The music includes 20-second work tracks followed by 10-second rest tracks, providing an audible cue for the Tabata protocol. It helps users stay on track and motivated during the workout.

CrossFit 110, Massachusetts

CrossFit 110, located in Chelmsford, MA, is a top-rated CrossFit gym that offers expert coaching and training to individuals of all fitness levels. The gym is equipped with top-of-the-line equipment and facilities, making it a popular destination for CrossFit enthusiasts.

Filmed & Edited by Daniel Hales

The 16-minute CrossFit Tabata workout with Ash Crawford was filmed and edited by Daniel Hales, a professional videographer and filmmaker. The video captures the intensity and energy of the workout, providing viewers with a glimpse of what CrossFit is all about.

Conclusion

The 16-minute CrossFit Tabata workout with Ash Crawford is an excellent way to improve overall fitness and build endurance. The workout includes 8 exercises, each targeting different muscle groups and providing a full-body workout. With Tabata Songs providing the music and CrossFit 110 providing the expertise, this workout is sure to challenge and motivate anyone who tries it.

FAQs

1. What is CrossFit, and how does it differ from traditional workouts?
   CrossFit is a high-intensity fitness program that combines weightlifting, gymnastics, and cardio exercise. Unlike traditional workouts, CrossFit workouts are designed to be constantly varied and challenge individuals at their own fitness level.

2. How long does the 16-minute CrossFit Tabata workout last?
   The workout lasts for 16 minutes and consists of 4 rounds of 4-minute high-intensity interval training (HIIT) or Tabata protocol.

3. What exercises are included in the workout?
   The workout includes 8 exercises, including dumbbell snatch (alternating), pull-ups (kipping), barbell lunges, kettlebell swings (American), knee raises, double-unders, power cleans, and box jumps.

4. What is Tabata Songs, and how does it work?
   Tabata Songs is a fitness app and music service that creates music specifically for Tabata workouts. The music includes 20-second work tracks followed by 10-second rest tracks, providing an audible cue for the Tabata protocol.

5. Where can I find CrossFit 110, Massachusetts?
   CrossFit 110 is located in Chelmsford, MA, and offers expert coaching and training to individuals of all fitness levels.